GLUTEN-FREE
starter guide
Getting started on a gluten-free diet can
seem overwhelming and I’m sure you
have lots of questions. It is best to gather
as much information and support as you
can to learn the new skills needed to be
successful. This Starter Guide is an overview
and is not meant to be your only resource.
Real foods
are faster and easier to shop
for because there aren’t any
labels to decipher.
These lists are straightforward, but dealing
Those who suspect Celiac Disease should get
Keep In Mind
tested prior to starting on a gluten free diet
Wheat Free is NOT
Gluten Free
be accurate. Celiac Disease is an inherited
because once on the diet the tests will not
autoimmune disease so screening family
members is recommended.
with processed products never is. Use this
as a starting point until you can obtain
additional information.
For those who have Celiac Disease or Gluten
Intolerance, the only treatment to date is
eating gluten free, 100%. When gluten is
ingested there can be physical symptoms
experienced like diarrhea, severe abdominal
pain, skin rashes or headaches. Continuing
to consume gluten can put you at risk of
long term damage to the small intestines
and can lead to other complications.
Damage can occur even without symptoms.
Diane Eblin
www.thewholegang.org
© The WHOLE Gang
living GLUTEN-FREE
"
What is Gluten?
6 $
Gluten is the sticky protein found in wheat, barley, rye and triticale. Oats that have not been
cross contaminated on their own do not contain gluten but you should wait a while for
the body to heal before re-introducing gluten-free oats back into your system. Avoid cross
contamination at home and ask questions when eating out.
SAFE FOODS
UNSAFE FOODS
• Grains: buckwheat, corn, rice, potato, tapioca, beans, sorghum, quinoa, millet, amaranth, arrowroot, teff, montina, flax, nut flours, coconut flour, pea flour and quinoa flour. (there is always the risk of cross contamination so always read labels and check).
• Barley enzymes, extract, • Kamut
grass, malt, pearls
• Malt or malt flavoring
• Bleached flour
• Malt vinegar
• Bran
• Matzo
• Bulgar
• Fresh fruits and vegetables
• Pastry flour
• Cake flour
• Self-rising flour
• Beans and nuts
• Couscous
• Semolina
• Seeds like quinoa, flax, sesame, sunflower, chia and pumpkin
• Dextrin
• Spelt
• Durum
• Tabbouleh
• Fresh whole meats that have not been injected with flavorings preferably organic
• Einkorn
• Triticale
• Emmer
• Udon
• Eggs, butter, real cheese (not shredded), plain yogurt
• Enriched flour
• Guar gum and xanthan gum
• Farino
• Wheat - berry, bran, germ, oil, protein, starch, flour, hydrolyzed
• Faro
• Alcohol
• Graham
• Distilled vinegars
QUESTIONABLE FOODS
• Baked tofu
• Beers not marked gluten free
• Blended or herbal teas
• Chocolate candies
• Communion wafers
• Energy bars
• Miso
• Fillers
• Herbal supplements
• Sauces & gravies • Thickeners • Mustard powder • Self-basting (roux)
• Toothpaste
• Nutritional poultry
supplements
• Soup bases
• Croutons
• Soy sauces
• Dressings
• Spices
• Imitation bacon • Pasta
or seafood
• Play-Doh™
• Breading and • Drugs and over- • Lipstick/lip gloss
• Processed
coating mixes
the-counter • Marinades
luncheon meats
• Brown rice syrup medications
• Stuffing and dressings
• Vitamin and mineral supplements
• Wine coolers
• Yellow mustard
• Yogurt (flavored)